Hunger is more complicated than simply "needing food."

Episode #257

🎙️ In this episode, Dr. Terri Lance is joined by Dr. Fung to explore the different types of hunger and how to respond to them effectively.

Building on previous conversations around The Hunger Code, they break down the differences between homeostatic, hedonic, and conditioned hunger — and explain why understanding these distinctions can completely change your approach to eating, fasting, and weight loss.

From satiety hormones and ultra-processed foods to emotional eating and social connection, this episode explores both the biological and behavioural drivers behind hunger and overeating.

👉 What you'll learn:
• The difference between homeostatic, hedonic, and conditioned hunger
• How hormones influence hunger and satiety
• Why ultra-processed foods make hunger harder to manage
• The role of mindfulness and slowing down while eating
• Why emotional eating is about more than just willpower
• How connection and community affect eating behaviour

⏱️ Timestamps
00:00 — Why reducing weight loss to one factor doesn't work
00:28 — Introduction to the different types of hunger
01:37 — Homeostatic hunger and physical hunger cues
03:48 — Ultra-processed foods and satiety
05:31 — Food volume, fiber, and fullness
08:24 — How eating speed affects hunger
10:13 — Why hunger changes throughout the day
11:26 — Exercise and appetite suppression
12:47 — Why hunger matters more than calories
13:54 — Mindful eating and slowing down
14:19 — "Pregaming hunger" before fasting
15:31 — Why eating extra before a fast doesn't help
16:58 — Body fat, fasting, and the "bank vault" analogy
20:17 — Hedonic hunger and emotional eating
22:14 — Why talking about emotions actually helps
25:06 — Community, connection, and weight loss
28:54 — Food, relationships, and social connection
30:07 — Why weight loss is about more than diet
32:04 — The problem with reductionist thinking
35:12 — Changing your relationship with food
36:35 — Why being heard matters
39:17 — Final thoughts and wrap-up

📝 Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

💛 Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/

✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.

📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetwork

⚠️ Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.

The use of any products or services purchased does not create a healthcare provider–patient relationship.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Long-term weight loss isn't just about food — it's about how you think.

Episode #256
🎙️ In this episode, Coaches Terri Lance and Heather Shuker explore the critical role mindset plays in achieving and maintaining lasting results.

This is a special live recording featuring Terri and Heather alongside Lifetime members of The Fasting Method Community, bringing real questions and real coaching insights into the conversation.

While many people focus on what to eat or how to fast, this episode dives into the deeper work — identity, habits, emotional patterns, and the internal dialogue that shapes your choices. Because knowing what to do is rarely the problem. Doing it consistently is.

👉 What you'll learn:
• Why mindset is the foundation of long-term weight loss
• How identity shapes your behaviours and results
• The role of mindfulness and self-awareness
• Why "getting to goal" doesn't mean you're done
• How to shift from short-term thinking to long-term success
• Why behaviour change requires more than knowledge

⏱️ Timestamps
00:00 — Why there is no "finish line" in health
00:35 — What mindset mastery really means
01:34 — Why mindset is 95% of the process
04:14 — The importance of self-awareness and mindfulness
07:48 — The "arrival fallacy" and why it holds people back
10:20 — Identity and changing how you see yourself
13:31 — Turning healthy habits into your norm
17:27 — Why it shouldn't feel like restriction
19:10 — Building mindset through daily practices
21:09 — The idea of making "trades" for your future self
22:04 — Q&A: struggling with self-acceptance
28:31 — Q&A: fear of missing out on food
38:23 — Q&A: self-sabotage patterns
44:17 — Q&A: where to find mindset support

📝 Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

💛 Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/

✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.

📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetwork

⚠️ Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.

The use of any products or services purchased does not create a healthcare provider–patient relationship.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

Why strength matters more than ever as you age.

Episode #255

🎙️ In this episode, Dr. Terri Lance and Coach Amy Medling explore the relationship between muscle, metabolism, and midlife health.

Many people reach midlife and feel like their metabolism is slowing down or "not working" the way it used to. In this conversation, Terri and Amy explain why that shift is happening — and why muscle plays a central role in how your body uses energy, manages blood sugar, and supports overall metabolic health.

They discuss why preserving lean mass becomes more important with age, how stress and recovery impact results, and why pushing harder with exercise is often not the answer. Instead, this episode reframes midlife as a time to adapt your approach — focusing on strength, consistency, and working with your body rather than against it.

👉 What you'll learn:
• Why muscle is critical for metabolic health, especially in midlife
• How muscle helps regulate blood sugar and energy use
• Why the scale doesn't always reflect progress
• The impact of stress and cortisol on metabolism
• Why "pushing harder" can backfire in midlife
• How to think about strength training, recovery, and movement
• Why consistency matters more than intensity

⏱️ Timestamps
00:00 — Why metabolism feels different in midlife
01:52 — The role of muscle in metabolic health
04:00 — Muscle as "metabolic currency"
04:55 — Why the scale doesn't tell the full story
07:19 — Cardio vs strength in midlife
09:55 — Why pushing harder can backfire
10:57 — The importance of recovery
12:14 — Does fasting affect muscle?
13:26 — Protein and muscle maintenance
15:25 — How to pair fasting with movement
18:37 — Muscle, insulin sensitivity, and health
20:16 — Movement, mood, and energy
21:25 — Simple ways to build muscle daily
22:47 — Strength without a gym
23:46 — Finding joy in movement
25:30 — Reframing midlife as a reset
26:10 — Final thoughts

📝 Transcript
The transcript for this episode is available on our website:
https://www.thefastingmethod.com/podcasts/

💛 Community Support
Join The Fasting Method Community for guidance, accountability, and coaching support:
https://www.thefastingmethod.com/community/

✨ Partner Offer
🧪 Curious about Aeira?
Learn more at drinkaeira.com and use the discount code podcast10 for 10% off Aeira products.

📣 Connect With Us
Instagram: https://www.instagram.com/fastingmethod/
Facebook Page: https://www.facebook.com/TheFastingMethod
Facebook Group: https://www.facebook.com/groups/obesitycodenetwork

⚠️ Disclaimer
This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.

The use of any products or services purchased does not create a healthcare provider–patient relationship.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.